What does overtraining feel like?

Perhaps the most obvious sign of over-training is a reduction in performance. Whether it be strength, speed, or endurance, we are unlikely to be able to maintain the level of our previous performances. Over-training further presents itself in the form of general fatigue, weakness, elevated heart and/or breathing rates, poor quality sleep, and poor motivation. Of course, it is also associated with soreness and injury, too, but they need not be present.

One possible explanation for your experiencing soft muscles is elevated sarcoplasmic hypertrophy with reduced levels of tetanus and associated muscle tone. That would be consistent with what we might expect from such an acute rise in workload. And many of your other general symptoms are certainly suggestive of over-training.

Your theory and objective are reasonable, but there are fundamental limitations to the rate and degree to which we can adapt. Pull-ups are far more strenuous than walking, even in relative terms. And in any case, the body can not adjust to such precipitous increases in training volume, regardless of the type of pursuit.

A better approach would be to programme gradual or ‘step-wise’ increases over time, with a load-load-unload type pattern. (Whilst unloading is not strictly necessary—there is nothing in our physiology that requires us to take a step backward—it accounts for all the unpredictable variables that influence our recovery and adaptation.) A large volumetric increase can be included once per week, fortnight, or other nominal period to stimulate the system to be able to tolerate the greater workload. This is essentially what runners and cyclists do routinely with their weekly or fortnightly ‘long’ run or ride.

Remember that adaptation does not occur during training, but during recovery.

I hope that helps.